““Repeat the four stanzas below four times each. May I be at peace. May my heart remain open. May I awaken to the light of my own true nature. May I be healed. May I be a source of healing for all beings. Bring into your awareness someone you love. May you be at peace. May your heart remain open. May you awaken to the light of your own true nature. May you be healed. May you be a source of healing for all beings. Bring into your awareness someone you’re having difficulty with. May you be at peace. May your heart remain open. May you awaken to the light of your own true nature. May you be healed. May you be a source of healing for all beings. Now bring into your awareness a group, a system, or all living things May we be at peace. May our hearts remain open. May we awaken to the light of our own true nature. May we be healed. May we be a source of healing for all beings. Before you open your eyes, notice any sensation that you feel in your body from this meditation Once you’ve checked in, open your eyes and come back to the room. Notice if you feel more expanded or more contracted after this practice. After you have practiced all four stanzas four times, you can put the meditation away until the next day. When to Use the Metta Meditation I suggest you use this practice daily for nine days when you are having difficulty with somebody.””
